SEASON 1 | EPISODE 8 | SHOW NOTES & TRANSCRIPT

EPISODE TITLE: How To Achieve Optimal Productivity and Wellness: Healthy Recipes, Language Learning | Strength Exercise and Stretches 

Music Copyright and Attribution

1. “On My Way” by Kevin MacLeod. This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
2. “Birch Run”. This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
3. “Fur Elise” by Audionautix.com. This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
4. “Backsound Angklung” by Basazan Channel on YouTube. September 17, 2020 (Bandung, Indonesia). This work has no copyrights. The music artist has explicitly stated that content creators are granted permission to use it freely and has been notified by ASK Trio About Wellness podcast. https://download1486.mediafire.com/17pubhlf94jg/gk8bb03zrq8w1vc/Backsound+Angklung+-+NO+COPYRIGHT
5. “Friday Morning.” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
6. “Fire Song.” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
7. “White.” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
8. “Ave Marimba.” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US
9. “Inspiration” by Ethan Tay. February 20th, 2021 (Sydney, Australia). This work is an original contribution by the artist for the ASK Trio About Wellness podcast.
10. “Arabic Groove 1” by Hardi Kamsani. February 26th, 2021 (New York, U.S.A.). This work is an original contribution by the artist for the ASK Trio About Wellness podcast.
11. “Indian Groove 2” by Hardi Kamsani. February 26th, 2021 (New York, U.S.A.). This work is an original contribution by the artist for the ASK Trio About Wellness podcast.
12. “Sounds of Nature” by Syazana B. Mohamed Sani. January 4th, 2021 (New York, U.S.A.). This work is an original contribution by the founder of ASKtrioWello LLC (New York) for ASK Trio About Wellness podcast.

Co-Sponsors

Hardi Kamsani and Azman Repin (M. S.)

Hosts

Azimah Azman, Azfar Azman and Syazana B. Mohamed Sani (M. S.)

Guest Speakers

Zahia Lydia Boukhlifa and Zarina Noor

Scriptwriter | Producer | Director 

Syazana B. Mohamed Sani (M. S.)

ASK Trio About Wellness podcast is a production of ASKtrioWello LLC (New York).

Disclaimer

The information provided in the ASK Trio About Wellness podcast is for educational purposes only. You should consult your doctor, specialist or personal trainer for advice on your physical wellness goals before you plan to follow any of the suggestions or recommendations in this podcast. 

All Rights Reserved ©ASKtrioWello LLC 2021.

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Hello! Hola! Marhaba! 

WELCOME to the ASK Trio About Wellness podcast! Join me, Syazana Sani and the Astro Duo, Azfar Azman and Azimah Azman, your hosts from New York. Let’s strive to educate, regenerate and elevate family institutions through optimal productivity and wellness education, one episode at a time. 

ARE YOU READY to listen to inspirational stories of trust, respect, acceptance, integrity, love and social responsibility from multicultural families and special needs communities? Sit back, relax and be inspired by the awesome people that we highlight in the first segment of the podcast…

SEGMENT I | How To Achieve Optimal Productivity and Wellness Through Language Learning and Healthy Recipes 

[Azfar] Welcome back to the ASK Trio About Wellness podcast! This episode is co-sponsored by Hardi Kamsani and my dad, Azman Repin. Thank you and may God bless you.  

[Azimah] Hello! May peace be upon you!    

[Syazana] You are listening to the eighth episode of the first season of the podcast with me, Syazana, and the Astro Duo, Azfar and Azimah. 

How are you (all)? Apa khabar semua? 

Did you know that February 21st was Mother Language Day? At home, our family speaks both English and Malay Language also known as Bahasa Melayu. My late grandparents were originally from Indonesia (Bugis and Java) so I can speak a little bit of Bahasa Indonesia. I love to eat and cook Indonesian food as well. My late grandmothers and late mother (may God bless their souls) used to cook delicious, authentic Indonesian cuisine for our family.

[Azimah] Yum Yummy!

As I love reading and researching educational content, I know that learning more than one language and culture can potentially promote intellectual and social wellness. I’ve been writing articles, stories and manuscripts in English and Malay for several years now. Recently, I’ve just started my writer’s blog.

[Syazana] Do you remember what we promised our listeners last week?

[Azimah] Hmmm...Let me try to remember! Aaahhh! Our dearest sister Zahia will be sharing recipes of her cake and tea!

[Syazana] You’re 💯 percent correct, Azimah! Last week, we had announced that Zahia was the second winner of our ASKtrioWello Club (VIP) membership giveaway!

Do you know that sister Zahia speaks fluent Arabic and French? 

[Azimah] Oh yeah, I know that! 

[Syazana] Today, not only will sister Zahia share her delicious and healthy recipes with our listeners, she will also teach us some Arabic and French words! 

[Azimah] Wow! I love that!

[Syazana] Zahia used to teach French at schools in Algeria. She is so passionate about teaching that she called her students her “children”!

Let’s get started!

[Azimah] Ahlan wa sahlan, welcome to the show!

[Syazana] Sister Zahia, can you teach us some greetings in Arabic and French before you share your recipes with us?

[Zahia] Okay! I’m going to tell you “Good afternoon” in Arabic and then French! How about that?

[Azimah] Sure! 

[Zahia] In Arabic, they have many, many words to use: 

Masa’ al-khair! Masa’ en-nour!

Masa’ means in the afternoon. 

So we say Masa’ al-khair!

We say Masa’ al-khair if you don’t know anything else but you can say: 

Masa’ en-nour! Masa’ el-yasmeen!

And in French we say: Bonjour!

[Syazana] Okay! Let’s proceed with the recipes!

[Syazana, Azimah] Yeayyy!

[Syazana] Go ahead, sister Zahia!

[Recorded interview]

The recipes below are contributions by Zahia, Watervliet, New York:

Recipe #1 | Chocolate Coconut Cake with Walnuts 

Ingredients

1 medium glass olive oil

3 tablespoons brown sugar

1 teaspoon baking powder

2 tablespoons cocoa

2 tablespoons coconut (flakes) 

2 tablespoons sesame seeds

4 eggs

3 tablespoons flour 

For garnishing/decoration

Some chocolate (melted) and walnuts

Optional but recommended

2 teaspoons ground flax seeds 

A pinch of salt

Directions

1. Add olive oil, brown sugar, baking powder, cocoa, coconut, sesame seeds and eggs into a mixing bowl or in a blender. Mix well with a spatula or blend for 40 second if using a blender.
2. Then add the flour and ground flax seeds to the mixture.
3. Pour the mixture into a baking pan. 
4. Place the baking pan into the oven and bake for 20 minutes.
5. When ready, gently remove the cake from the pan and place it on a serving plate.
6. To garnish the cake, pour some melted chocolate on top of the cake.
7. To decorate the cake, sprinkle some coconut on top of the cake.
8. Finish decorating the cake with some walnuts.

Recipe #2 | Healthy Herbal Tea 

1. 2 tablespoons oregano (dried)
2. 2 teaspoons anise seeds
3. 1 tablespoon ground fenugreek 
4. 500ml of water

Directions

1. Add oregano, anise seeds and fenugreek, if preferred, into a pot of water.
2. Boil for five (5) minutes.
3. Serve hot.

[Azimah] Shukran!

[Zahia] Afouan! You’re welcome, yeah! In French, we say: Merci!

Merci! means “Thank You!” and “De Rien” means “Welcome!”

[Azimah, Syazana] Wooowoo!

[Syazana] Shukran! Merci! See you next week!

[Azimah] Bye!

[Syazana] Next week, sister Zahia will be back for a bonus recipe! 

[Azimah] That is awesome!

[Syazana] And we’ll also learn more Arabic and French words. 

[Azimah] So don’t miss this chance! Stay tuned to the next episode to find out more!

~ End of Segment I ~

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SEGMENT II | How To Achieve Optimal Productivity and Wellness: Strength Exercise and Stretches For Your Physical Wellness

Coming up next…

In the second segment of the podcast, we’ll learn about productivity and the nine dimensions of wellness—physical, emotional, environmental, spiritual, social, intellectual, mental, occupational and financial wellness—so we can survive and thrive in this unpredictable world. This week, you’ll get tips and strategies on how to embark on your wellness journey through physical wellness with Coach Zarina from New York City. 

[Azimah] Now it’s time to welcome our special guest...Coach Zarina!

[Syazana] Woohoo!

[Azimah] Welcome back, Coach Zarina!

[Syazana] Yeayyy! 

[Azfar] Welcome back to the ASK Trio About Wellness podcast!

[Zarina] Dhanyavaad! That’s “Thank You” in Gujerati. I learned that from my workout buddy, V. Patel. Speaking of workout buddy, I am happy to share that in her latest weigh in, she has lost a total of 50 pounds! 

Congratulations and dhanyavaad for being an awesome workout buddy! 

On March 1st, we are planning to celebrate the National Workout Buddy Day with an hour of circuit-style strength workout. 

[Azfar] That’s awesome!    

[Azimah] Are you going to talk about another type of exercise today?

[Zarina] Yes! Today I’ll be talking about strength exercise!

For strength exercise, you can use your own body weight if you do not own a resistance band or dumbbells. Create a simple routine which covers major muscle groups for two non-consecutive days a week. Focus on your forms and you will reap the benefits.

As a reminder, you should always warm up before exercising. 

Since my buddy and I live in an apartment building, we will be starting with a 5-minute light cardio by marching in place with a high knee tap and step jack followed by a few stretches. Would you like to stretch together?

[Azimah, Syazana & Azfar] Yeah! Sure! Of course!

[Zarina] Great! 

Stretch #1: Bird Dog 

Start with your hands directly under your shoulders and your knees under the hips. To help keep your spine in a neutral position, imagine balancing a cup of water on your back. Then slowly extend your right arm and left leg straight and off the floor. Keep them parallel to the floor without shrugging your shoulders. Slowly return to the starting position and repeat on the other side. 

Stretch #2: Hip inward and outward rotations

Standing with feet together, raise your right knee and bend to a 90 degree angle. Imagine drawing a big circle with your knee, starting with moving your hip outward. We are going to ‘draw’ eight (8) circles slowly. Then switch direction, moving  your hip inwards for another eight (8) circles before switching legs. 

Stretch #3: Lateral lunge

Stand with feet shoulder width apart. Take a step to your right, bend your knee and push your hips back. Keep your left leg straight and your weight on your right heel. With your chest lifted, push up to the starting position. 

Now that we’ve done our warm up stretches, let’s proceed with the strength exercises. These are three bodyweight exercises that will be included in our routine. 

[Azfar] Okay! I’m ready! 

[Azimah] What is the first exercise?

[Zarina] Exercise #1: Push ups on knees 

This is modified push ups suitable for beginners.

Begin in a kneeling position. Place hands shoulder-width apart on the floor. Tighten your core muscles, inhale and bend your elbows until your chest almost touches the floor. Keep your head, hips and torso in line. Pause. Breathe out as you push your body up to the starting position. Repeat. 

[Azfar] What is the second exercise?

[Zarina] Exercise #2: Forward and Reverse Lunge

Standing with feet hip-width apart, step your right leg forward. Bend both knees and if you can, lower your left knee just a few inches of the floor. Keep your back straight and shoulders back. Breathe out and push your body back up. Breathe in and take a step back with that right leg again. Bend both knees until your right knee almost touches the floor, if you can. Repeat the forward and reverse lunges on the same leg for a few reps before switching legs. 

[Azimah] What’s the third exercise?

[Zarina] Exercise #3: Plank

Start in a full push up position with your feet hip-width apart. Check that your elbows are under your shoulders then bend your elbows to rest your weight on your forearms. With abs tight, keep your body in line from head to heels. Hold for 30 seconds. Good job, everyone!

[Azfar] Phew! The stretches and exercises are really good, Coach Zarina! 

[Azimah] I like it!

[Zarina] Oh! I’m glad to hear that! We usually perspire after a vigorous workout! To make sure that our body remained limber and not sore the next day, we set about ten (10) minutes stretching during the cool down. You should feel relaxed after that. Would you like to try?

[Azfar, Syazana] Yeah!

[Azimah] Oh! Okay! Let’s do it!

Stretch #1: Cat Cow

Start with your hands directly under your shoulders and knees under the hips. Inhale, drop your head and pull your abs in. Keeping your back and neck rounded towards the ceiling, hold for ten (10) seconds. Exhale, lift your head and round your belly towards the floor. Hold for another ten (10) seconds. Repeat slowly. 

Stretch #2: Sumo Squat Stretch

Stand with your feet wider than shoulder-width apart with toes pointing out slightly. Push your hips back and lower into a squat. You can interlace your fingers and place them in front of your chest. Keep your abs tight and knees in line with your toes. Pause then press through your heels to the starting position. Repeat.

Stretch #3: Overhead Shoulder Stretch

Stand with feet hip-width apart. Inhale and reach both hands overhead. Bend your left arm behind you and use your right hand to push your elbow down. Hold and release to switch sides. 

I’m sure many can agree that it is more fun working out with a buddy. If you’re on a mission looking for one, find out how you can join the ASKtrioWello Club. You might find a buddy or two. See you in the next episode!

[Syazana] Oh yes!

[Azfar] Sure!

[Azimah] Stay tuned to the next episode to get more ideas, tips and strategies for you and your family!

~ End of Segment II ~

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We’ve now come to the end of the show today. If you have enjoyed our show, like us on Instagram, Facebook and Twitter @asktriowello a-s-k-t-r-i-o-w-e-l-l-o. Send us your feedback to [email protected] or [email protected]. 

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~ End of episode ~

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